Here are some videos. I am still composing my annual "I'm disappointed with how I ran" City to Surf post in my head at the moment.
Wednesday, August 31, 2011
Monday, August 22, 2011
Down week but came good at the end
Took Monday off pending visit to the physio and as a result mileage this week was only 91kms.
Easy runs on Tuesday and Wednesday then a tempo run with Clown on Thursday as part of a medium long run and then a Surf to City / City to Surf long run on Saturday.
On the Thursday we did the regular run out to the Maylands Police Academy. We then ran tempo back to the Marathon Club which was 6.5km. We worked our way into it starting just under 4.00/km down into 3.40s and then 3.38/km for the last. We averaged 3.49 for the last 6km of this section. Clown was travelling pretty well towards the end and looked strong. It's a real pity he didn't get a priority start for City to Surf as I am sure he would have smashed it up.
Rest of the run was at a steady pace around 4.30/km or slightly quicker so the whole run was at a pretty reasonable pace - 21km in 1:29 (4:16/km)
Hamstring wasn’t too bad. Could still feel it slightly and it got a bit tighter over the last 2-3km of the tempo section. I was pretty pleased to get through this run without it blowing up and feeling like I could stick to my normal program from here on.
On Saturday morning I set off from City Beach with Clown and Epi and ran into the City along the City to Surf route except for Bagot Road instead of Hay Street. We turned at William Street in the city which by my Garmin was 12.85km into the run.
I was keen to push it a little bit on the way back as a bit of test of my hammie and the course. On the way out I could feel it getting a bit tight on the uphills but it eased off as soon as we got onto the flat or downhill. On the way back, it felt fine.
We ran back on the new course. There was not much traffic on Hay Street so I was able to run on th edge of the road rather than the footpath (mostly) and hardly felt like my feet were touching the ground. I wasn’t pushing it hard at all but was running 3.51/km along Hay Street.
Worked moderately hard up the hills consistent with the overall effort and then opened up on the last km downhill to City Beach in 3.48.
Last 12km back from the City in 49.57 (4.10/km) which I am pretty pleased with given the relative effort involved and that we had run 13km beforehand. All up 25km in 1:48:26 (4:20/km)
Went for a bit of a dip in the ocean afterwards but only lasted 5mins as it was a bit rough and I only really wanted to soak my legs in the cold water.
This was a good confidence booster after a couple of difficult weeks – fingers crossed the weather next Sunday is similar to what it was on Saturday. The early forecast is looking promising with a bit of a ESE tailwind predicted.
Feeling pretty good at the moment and hope I can go into Sunday with my legs feeling fresh and with a tailwind at my back!
Follow this link to watch Lachlan Renshaw win the 800m at the World Uni Games:
http://www.livefisu.tv/vodplayer/video/1808674/title/Athletics_-_Men's_800m_(Final)
Easy runs on Tuesday and Wednesday then a tempo run with Clown on Thursday as part of a medium long run and then a Surf to City / City to Surf long run on Saturday.
On the Thursday we did the regular run out to the Maylands Police Academy. We then ran tempo back to the Marathon Club which was 6.5km. We worked our way into it starting just under 4.00/km down into 3.40s and then 3.38/km for the last. We averaged 3.49 for the last 6km of this section. Clown was travelling pretty well towards the end and looked strong. It's a real pity he didn't get a priority start for City to Surf as I am sure he would have smashed it up.
Rest of the run was at a steady pace around 4.30/km or slightly quicker so the whole run was at a pretty reasonable pace - 21km in 1:29 (4:16/km)
Hamstring wasn’t too bad. Could still feel it slightly and it got a bit tighter over the last 2-3km of the tempo section. I was pretty pleased to get through this run without it blowing up and feeling like I could stick to my normal program from here on.
On Saturday morning I set off from City Beach with Clown and Epi and ran into the City along the City to Surf route except for Bagot Road instead of Hay Street. We turned at William Street in the city which by my Garmin was 12.85km into the run.
I was keen to push it a little bit on the way back as a bit of test of my hammie and the course. On the way out I could feel it getting a bit tight on the uphills but it eased off as soon as we got onto the flat or downhill. On the way back, it felt fine.
We ran back on the new course. There was not much traffic on Hay Street so I was able to run on th edge of the road rather than the footpath (mostly) and hardly felt like my feet were touching the ground. I wasn’t pushing it hard at all but was running 3.51/km along Hay Street.
Worked moderately hard up the hills consistent with the overall effort and then opened up on the last km downhill to City Beach in 3.48.
Last 12km back from the City in 49.57 (4.10/km) which I am pretty pleased with given the relative effort involved and that we had run 13km beforehand. All up 25km in 1:48:26 (4:20/km)
Went for a bit of a dip in the ocean afterwards but only lasted 5mins as it was a bit rough and I only really wanted to soak my legs in the cold water.
This was a good confidence booster after a couple of difficult weeks – fingers crossed the weather next Sunday is similar to what it was on Saturday. The early forecast is looking promising with a bit of a ESE tailwind predicted.
Feeling pretty good at the moment and hope I can go into Sunday with my legs feeling fresh and with a tailwind at my back!
Follow this link to watch Lachlan Renshaw win the 800m at the World Uni Games:
http://www.livefisu.tv/vodplayer/video/1808674/title/Athletics_-_Men's_800m_(Final)
Thursday, August 18, 2011
Struggling with hamstring but starting to come good. Also thanks for the support for Team World Vision.
As you can see from the widget in the sidebar - $375 has been donated so far and we are nearly 80% of the way to the $500 target. A couple of people have said to me that they are still planning to donate so hopefully with those donations and maybe a few more we will make our target before race day.
Thanks to those who have already sponsored me - I really do appreciate your support.
Here is the link to my fundraising page:
http://www.teamworldvision.com.au/simon_ward_6
Ran 106km last week on 6 days of running (had Sunday off).
I got in some good runs early in the week with three runs over 80mins and a Mona fartlek on the Tuesday where I covered 40m further than I have previously for that session on that course.
My hammie was quite tight and sore after Wednesday and Thursday's runs so I went to the physio on Thursday which improved things considerably - so much so that I stuck with my plan to run in the hills on Saturday morning.
Unfortunately it was a bit of a disaster as although the hammie felt good when we set out, it did not like the 2km uphill we went straight into. It settled down ok after that until about 5km into a long steady uphill from about 10km. The hill kicked up and my left leg basically went dead. All down the back of my leg, through the back of my knee and into the top of my calf. It felt like I had a club foot as I had no drive in that leg and my foot was basically just thumping into the ground as I swung the leg through.
I had to stop and walk and walked for about 1km with a short run on a flattish section until I got to the top of the hill. Sugar and Liam had waited for me there and I tried running again as it was going to be a long walk back otherwise. it was manageable on the flat and the slight downhills at about 4:30/km pace and I was able to even run a bit quicker over the last couple of kms on the really nice downhill into Darlington.
Ended up running 26km instead of 27km and got changed and sat on the tailgate of my car feeling sorry for myself for a few minutes. 26km in 1 hour 56 mins (4:27/km pace).
I took Sunday and Monday off and took anti-inflammatories. Back to the physio on Monday which again was very beneficial and I was able to run an easy lap of the Bridges on Tuesday and Wednesday. I had an osteopath appointment on Wednesday afternoon which involves some "adjustment" and identified some problems with the alignment of my pelvis and a lot of tightness through my piraformis and glutes.
My physio was keen for me to push things a bit on Thursday (today) to see how I am going and whether running long on Saturday was going to be problematic so this morning I met up with Clown and We did the regular Thursday morning run out to the Maylands Police Academy. We then ran tempo back to the Marathon Club which was 6.5km. We worked our way into it starting just under 4.00/km down into 3.40s and then 3.38/km for the last. We averaged 3.49 for the last 6km of this section. Clown was travelling pretty well towards the end and looked strong. Hopefully he gets his City to Surf entry sorted today.
Rest of the run was at a steady pace around 4.30/km or slightly quicker so the whole run was at a pretty reasonable pace. All up this was 21km in 1:29 (4:16/km pace)
Hamstring wasn’t too bad. Could still feel it slightly and it got a bit tighter over the last 2-3km of the tempo section. Still I’m pretty pleased to get through this run without it blowing up and feeling like I can stick to my normal program from here on.
Below are a couple of interesting videos. One is a Ben St lawrence, Collis Birmingham, Ryan Gregson workout and the other is about Active Isolated Flexibility. I have been doing the hamstring stretches in particular and think they are very effective.
Thanks to those who have already sponsored me - I really do appreciate your support.
Here is the link to my fundraising page:
http://www.teamworldvision.com.au/simon_ward_6
Ran 106km last week on 6 days of running (had Sunday off).
I got in some good runs early in the week with three runs over 80mins and a Mona fartlek on the Tuesday where I covered 40m further than I have previously for that session on that course.
My hammie was quite tight and sore after Wednesday and Thursday's runs so I went to the physio on Thursday which improved things considerably - so much so that I stuck with my plan to run in the hills on Saturday morning.
Unfortunately it was a bit of a disaster as although the hammie felt good when we set out, it did not like the 2km uphill we went straight into. It settled down ok after that until about 5km into a long steady uphill from about 10km. The hill kicked up and my left leg basically went dead. All down the back of my leg, through the back of my knee and into the top of my calf. It felt like I had a club foot as I had no drive in that leg and my foot was basically just thumping into the ground as I swung the leg through.
I had to stop and walk and walked for about 1km with a short run on a flattish section until I got to the top of the hill. Sugar and Liam had waited for me there and I tried running again as it was going to be a long walk back otherwise. it was manageable on the flat and the slight downhills at about 4:30/km pace and I was able to even run a bit quicker over the last couple of kms on the really nice downhill into Darlington.
Ended up running 26km instead of 27km and got changed and sat on the tailgate of my car feeling sorry for myself for a few minutes. 26km in 1 hour 56 mins (4:27/km pace).
I took Sunday and Monday off and took anti-inflammatories. Back to the physio on Monday which again was very beneficial and I was able to run an easy lap of the Bridges on Tuesday and Wednesday. I had an osteopath appointment on Wednesday afternoon which involves some "adjustment" and identified some problems with the alignment of my pelvis and a lot of tightness through my piraformis and glutes.
My physio was keen for me to push things a bit on Thursday (today) to see how I am going and whether running long on Saturday was going to be problematic so this morning I met up with Clown and We did the regular Thursday morning run out to the Maylands Police Academy. We then ran tempo back to the Marathon Club which was 6.5km. We worked our way into it starting just under 4.00/km down into 3.40s and then 3.38/km for the last. We averaged 3.49 for the last 6km of this section. Clown was travelling pretty well towards the end and looked strong. Hopefully he gets his City to Surf entry sorted today.
Rest of the run was at a steady pace around 4.30/km or slightly quicker so the whole run was at a pretty reasonable pace. All up this was 21km in 1:29 (4:16/km pace)
Hamstring wasn’t too bad. Could still feel it slightly and it got a bit tighter over the last 2-3km of the tempo section. Still I’m pretty pleased to get through this run without it blowing up and feeling like I can stick to my normal program from here on.
Below are a couple of interesting videos. One is a Ben St lawrence, Collis Birmingham, Ryan Gregson workout and the other is about Active Isolated Flexibility. I have been doing the hamstring stretches in particular and think they are very effective.
Wednesday, August 10, 2011
Steady progress towards City to Surf and Team World Vision target. Also two great races from London
112 kms last week so a good consolidation of the previous week and I'm now right back in the swing of the longer mid week runs.
Main runs last week were a 23km medium long run on Monday, a hills rep session at Mount Street on Tuesday, another medium long run including an 8km tempo with Clown on Thursday and then a 2 hour long run on Saturday with Clown and Epi where we ran the Mount Yokine loop four times for a total of 27.4km.
In hindsight the Mount Street session was a mistake. Mount Street is probably a little too steep to be of maximum benefit for hill reps. It is an average gradient of about 16% which means that you are just going a bit too slow as you get towards the top and it is not that close to “real” running. In the days following my glutes were very stiff and sore and I developed some significant tightness in my left hamstring which is still hanging around. Really felt it on Thursday's tempo run although it wasn't too bad on Saturday's long run.
Thanks to a lot of generosity, we have now got past the halfway mark towards the $500 target for Team World Vision. $300 can provide $3000 worth of food but $5000 worth of food would be even better. I hope we can make the target.
Below are videos of what I think were the two best races from last weekend's Diamond league meet in London. The Rudisha/Kaki clash in the 800m did not disappoint and the mile is always a classic at this meet.
Main runs last week were a 23km medium long run on Monday, a hills rep session at Mount Street on Tuesday, another medium long run including an 8km tempo with Clown on Thursday and then a 2 hour long run on Saturday with Clown and Epi where we ran the Mount Yokine loop four times for a total of 27.4km.
In hindsight the Mount Street session was a mistake. Mount Street is probably a little too steep to be of maximum benefit for hill reps. It is an average gradient of about 16% which means that you are just going a bit too slow as you get towards the top and it is not that close to “real” running. In the days following my glutes were very stiff and sore and I developed some significant tightness in my left hamstring which is still hanging around. Really felt it on Thursday's tempo run although it wasn't too bad on Saturday's long run.
Thanks to a lot of generosity, we have now got past the halfway mark towards the $500 target for Team World Vision. $300 can provide $3000 worth of food but $5000 worth of food would be even better. I hope we can make the target.
Below are videos of what I think were the two best races from last weekend's Diamond league meet in London. The Rudisha/Kaki clash in the 800m did not disappoint and the mile is always a classic at this meet.
Wednesday, August 3, 2011
Training update and Team World Vision
111km last week as I made the switch back to longer runs mid week with more emphasis on strength and less emphasis on speedwork. I won't neglect speedwork completely but I think I will be doing more tempo and progression runs than interval sessions.
2 hour long run on Saturday was 26km from the City to City Beach and back along the City to Surf course with Clown and Epi. We received a thorough drenching just after we turned around where Clown's much maligned (by Epi anyway) vest would have been very handy.
Also, I have joined Team World Vision for this year's City to Surf on 28 August. Rox and I have sponsored a girl in Lesotho through World Vision for a number of years and it is great that Team World Vision has started in Australia. I first heard of it when I saw a booth at the Boston Marathon expo when it was being launched in the US in 2009.
Basically, Team World Vision is a community of marathon and ‘fun’ runners from across Australia who participate in existing major public sporting events, whilst fundraising for World Vision’s Multiplying Gift Appeal (MGA).
Around 925 million people wake up each day denied the basic human right to food (UN WFP 2011). World Vision is partnering with the United Nations’ World Food Program (WFP) to deliver life-saving food aid to desperately hungry people through the MGA. Every $1 raised allows World Vision to deliver up to ten times the value of their donation in food aid and relief essentials.
For every $250 received by World Vision for MGA, they can provide $2500 worth of life-saving food to feed 52 families of six for one month.
You can visit my fundraising page here:
http://www.teamworldvision.com.au/simon_ward_6
or click on the widget in the right sidebar of my blog.
If you can spare some money to make a donation to this important cause you will be making a really worthwhile and possibly life saving contribution. You can donate as little or as much as you feel able as there is a custom amount option.
2 hour long run on Saturday was 26km from the City to City Beach and back along the City to Surf course with Clown and Epi. We received a thorough drenching just after we turned around where Clown's much maligned (by Epi anyway) vest would have been very handy.
Also, I have joined Team World Vision for this year's City to Surf on 28 August. Rox and I have sponsored a girl in Lesotho through World Vision for a number of years and it is great that Team World Vision has started in Australia. I first heard of it when I saw a booth at the Boston Marathon expo when it was being launched in the US in 2009.
Basically, Team World Vision is a community of marathon and ‘fun’ runners from across Australia who participate in existing major public sporting events, whilst fundraising for World Vision’s Multiplying Gift Appeal (MGA).
Around 925 million people wake up each day denied the basic human right to food (UN WFP 2011). World Vision is partnering with the United Nations’ World Food Program (WFP) to deliver life-saving food aid to desperately hungry people through the MGA. Every $1 raised allows World Vision to deliver up to ten times the value of their donation in food aid and relief essentials.
For every $250 received by World Vision for MGA, they can provide $2500 worth of life-saving food to feed 52 families of six for one month.
You can visit my fundraising page here:
http://www.teamworldvision.com.au/simon_ward_6
or click on the widget in the right sidebar of my blog.
If you can spare some money to make a donation to this important cause you will be making a really worthwhile and possibly life saving contribution. You can donate as little or as much as you feel able as there is a custom amount option.
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